"Sandbags"(5.6.2012)
Graduating On Ramp Beginners Class
*No Grain Challenge Day 7*
*Sunday, May 6th Class Schedule: 10:00 am Group Class*
*Vagabond CrossFit On Ramp Program: Next Session Monday, May 14th @ 7:30 pm*
On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin May 14th . There are no more than 6-9 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734
Jeff
I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Sandbag Use
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
5 Rounds of the following:
15 Sandbag Squats @ 35/15 lbs
20 Burpees
50 Double Unders or 100 Jump Rope Singles
B. Competition Phase:
Rest Day
Post Results to Comments.